Stress Management Flashcards

1️⃣ Familiarise yourself with the flashcards:

Look through all the flashcards to see what's on both sides.
Make sure you understand the information on each card. If something's unclear, click the link to the revision notes at the bottom of the page for more details.

2️⃣ Test yourself:

Look at the question or prompt on each card and try to remember the answer before flipping it over.
Check the answer and make a note of any cards you find challenging and need to go over more.

3️⃣ Consistently Review and Practice:

Use spaced repetition: spend more time on the cards you struggle with and go over them more often.
Regularly review all the flashcards to help you better understand and retain the information over time.

Note: We may include questions that have multiple correct answers. It's useful to remember specific examples to understand these concepts better.

PERSONALISED 1-TO-1 TUTORING

Get support with clear explanations, practice and feedback (Ages 5 to 16).

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What is stress in sport?

Stress is a feeling of pressure and worry when you must perform.

Physical: fast heart rate. Mental: worry.

To control arousal so you stay calm, focused, and perform well.

Ways to relax the body, like deep breathing and muscle relaxation.

Ways to relax the mind, like mental rehearsal, visualisation, positive self-talk, and selective attention.

Breathe in through your nose for four seconds, out through your mouth for six. Repeat several times.

Seeing and feeling yourself perform the skill perfectly in your mind to stay calm.

Saying helpful phrases to yourself, such as I can do this, to build confidence and calm.

Focusing only on key cues, like the ball or start signal, and ignoring distractions.

Tense then relax each muscle group from feet to shoulders to release tension.

Before a big match, a penalty, a race start, or when the crowd is loud.

A short, repeated routine gives control and focus, which lowers nerves.